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Diet, Nutrition and Menu Planning. Allison Lesmann, MSN, APRN, FNP-C Chloe Ruebeck Maren Davis Valerie Collier, BS, MSc. Overview. Importance of nutrition How to plan a healthy meal Eating better on a budget Tips for healthy eating habits Healthy food/ingredient substitutions

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Diet nutrition and menu planning

Diet, Nutrition and Menu Planning

Allison Lesmann, MSN, APRN, FNP-C

Chloe Ruebeck

Maren Davis

Valerie Collier, BS, MSc


Overview
Overview

  • Importance of nutrition

  • How to plan a healthy meal

  • Eating better on a budget

  • Tips for healthy eating habits

  • Healthy food/ingredient substitutions

  • Picky eaters, food rewards and foods that affect mood


Health benefits of maintaining a healthy weight
Health Benefits of Maintaining a Healthy Weight

  • 69% of adults are overweight or obese

  • 17% of American children between the ages of 2 and 19 are obese

  • Obese children are more likely to be overweight or obese as adults

  • Being overweight or obese increases risk of:

    Heart disease

    Type II diabetes

    High blood pressure

    Cancer


Vitamins and minerals
Vitamins and Minerals

  • Vitamins & minerals are found in the foods we eat. Children need them to grow and develop.

  • Vitamin D in milk: bones

  • Vitamin A in carrots: vision

  • Vitamin C in oranges: healing

  • Vitamin B in vegetables: energy




Eating better on a budget
Eating Better on a Budget

Plan

Purchase

Prepare


Tips for healthy eating habits
Tips for Healthy Eating Habits

  • Eat regular family meals at home

    • This is comforting

    • Provides Routine

    • Make breakfast a regular family meal

    • Home cooked meals can be made healthier

    • Saves money

  • Get kids involved

  • Make healthy snacks available (e.g. fruits, vegetables, healthy drinks)

  • Limit portion sizes


H ealthy substitutions
Healthy Substitutions

  • Substituting ingredients can help make recipes healthier while still tasting great!

  • reduces the amount of far, salt, sugar and calories

  • This can also be helpful if there is a food allergy to consider (knowing what can give a similar taste)

    See Full list at: http://www.mayoclinic.org/healthy-recipes/art-20047195?p=1

Smart Substitutions: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Smart-Substitutions_UCM_302052_Article.jsp#


Healthy snacking
Healthy Snacking

  • Make a snack plan with your child.

  • Pack healthy snacks when your kids are on the go

  • Keep healthy snack choices at eye level on the counter and in your pantry, fridge, and freezer.

  • Make “easy-to-fix” foods available such as whole grain cereal, fresh veggies, fruit and yogurt smoothies, or healthy nachos, etc.

Great Parent Resource!

http://www.healthychildren.org/spanish/healthy-living/nutrition/paginas/default.aspx


Tips for picky eaters
Tips for Picky Eaters

  • Offer new food only when your child is hungry and rested

  • Present only one new food at a time

  • Make it fun

  • Eat the new food yourself and let the child see that you enjoy it

  • Have child help prepare the foods

  • Limit beverages

  • Limit snacks

  • Sneak fruits and vegetables into other foods

    • Cereal

    • Smoothies

    • Soups


Alternatives for food as reward punishment comfort or distraction
Alternatives for Food as Reward, Punishment, Comfort, or Distraction

Why this is important:

  • Can cause overeating

  • Impact a child’s ability to regulate their eating

  • Encourages them to eat when they are not hungry

  • Also, confusing “I get to eat these foods that are “bad” for me when I am good”

    Instead:

  • Offer verbal praise or special time with you as a reward

  • Offer them a special activity

  • Comfort with attention, listening, hugs, or their special stuffed animals/toys

  • Keep children active and engaged in activities


Foods that can affect mood
Foods that can affect mood Distraction

  • Sugary drinks can impair mood and put individuals at a higher risk for depression

  • Caffeine can cause anxiety, and then aggravate feelings of depression when the caffeine wears off

  • A processed food diet can increase a child or teen’s risk for anxiety or depression

  • Weight gain can cause body image issues and impact self-esteem

  • Be mindful of eating disorders in adolescents

    • Anorexia

    • Bulimia

    • Binge eating disorders


Summary
Summary Distraction

  • Importance of nutrition

  • How to plan a healthy meal

  • Eating better on a budget

  • Tips for healthy eating habits

  • Healthier substitutions

  • Picky eaters, food rewards and foods that affect mood


Questions

Questions? Distraction